NHS Strength and flexibility: wide squat 

The NHS Strength and flexibility podcast series helps you get fit without the expense of a gym or fitness trainer. Featuring Laura from the NHS Couch to 5K programme, these podcasts talk you through a series of equipment-free exercises to improve your strength and flexibility. In the videos accompanying the podcast series each exercise is demonstrated. In this clip, Laura shows you how to do a wide squat

Download the series videos and podcasts from iTunes

Transcript of NHS Strength and flexibility: wide squat


If you're worried about losing balance, have a bench beneath you.

To get into position,

stand with your feet a little wider than shoulder-width apart

and your toes slightly turned out.

Arms down by your sides, or extended in front for balance.

To start the move, bend your knees, lowering yourself about ten inches.

As you bend, keep your back straight,

look straight ahead and don't stick your bottom out.

Avoid leaning forwards and keep your heels on the ground.

Don't let your knees bend over your toes.

Your knees should point in the same direction as your toes.

Then slowly come up.

For more of a challenge, try doing these wide squats,

bending down over a bench, coming up as soon as you make contact with the bench

in a slow and controlled manner.


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Strength and Flex: week by week

A week-by-week breakdown of the five-week Strength and flexibility podcast series